Brown Rice Vs. Quinoa

Hey Davey,

What are your thoughts on quinoa, as opposed to brown rice? I’m always watching my carb intake… I have dresses to fit into!

Thanks,
Randy

brown-rice-628x363Hey Randy,

They say if you give a man a fish, he eats for a day. But if you teach a man to fish, he eats for a lifetime. In the spirit of teaching you to fish, take advantage of a simple tool offered by Google. Go to the Google homepage and type in “quinoa vs brown rice” and click search.

At the top of the search results, you’ll notice a nutritional comparison of the two foods. From the drop down menus under each food, ensure that you’ve selected similar comparison metrics. For quinoa and brown rice, I selected a 100 gram comparison of cooked quinoa to cooked brown rice.

As you can see, the two food products have similar nutrition information with a few noticeable differences:

  • Quinoa has significantly higher levels of dietary fiber (2.8 grams vs 1.8 grams)
  • Quinoa has higher levels of potassium, calcium, magnesium, iron, phosphorus, zinc and folate
  • Brown rice has higher levels of manganese, selenium and niacin
  • Quinoa has more protein (4.4 grams vs 2.3 grams)
  • Brown rice has slightly fewer calories (112 calories vs 120 calories)
  • Quinoa has slightly fewer carbohydrates (21 grams vs 24 grams)

It’s worth noting that both brown rice and quinoa are complex carbohydrates, which are broken down slowly by the body and don’t result in the same blood sugar spikes as simple carbohydrate foods like candy, pastries and refined grains. Despite the bad reputation, complex carbohydrates are an important part of a balanced diet. And with plenty of fiber and protein, both brown rice and quinoa will help you feel full longer.

Though quinoa might have a slight edge over brown rice, both foods are healthy choices that totally deserve to be included in your diet. Rather than splitting hairs between these two healthy foods, focus your energy on the more important nutritional issues… like including more vegetables in your diet or reducing alcohol or sugar intake!

That’s my two cents.

Love,
Davey

For more information on losing weight through the foods you eat, exercise and an improved relationship with your body, download Davey Wavey’s Weight Loss Program.

About Davey Wavey

Davey Wavey is a certified personal trainer and YouTube sensation with more than 250 million video views. For Davey's fitness tips and secrets, sign up for his free monthly newsletter - or download any of his affordable and effective workout programs.

Comments

  1. If it makes any difference, the popularity of quinoa has had the effect of making it so expensive that the people in Bolivia cannot afford to eat the local crop. Here is the NY Times article about this. http://www.nytimes.com/2011/03/20/world/americas/20bolivia.html?_r=0

  2. Save your money and buy Brown Rice.

  3. feedingfriendzy says:

    Here’s something to consider. Consumer Reports Magazine says rice, including brown, has surprising levels of arsenic and is encouraging a federal study. Much depends on where it was grown as it doesn’t appear to be the result of processing or packaging. Have not heard of similar research on quinoa so no basis of comparison.